JULY 26TH 2011

"HELEN"
400M RUN
21 KB SWING 50/35
12 PULL UPS
3 RDS FOR TIME
MAX TIME 20 MIN
WHEN HELEN IS DONE THEN WITH THE
REMAINING TIME DO THE FOLLOWING AMRAP
3 BURPEES
4 BALL SLAMS 25/20
5 KTE
6 BUS DRIVERS

JULY 25TH 2011

BURPEES
BOX JUMP
PUSH UPS
PULL UPS
2.4.6.8.10.10.8.6.4.2
BETWEEN EACH ROUND
20 PLATE THRUSTERS 25/10

JULY 23RD 2011

2 PERSON TEAM
100 M SPRINT RACE
*DOWN AN BACK(1 PESON FROM EACH TEAM AT A TIME)
THEN:
BAR MUSCLE UPS
ROPE CLIMB
TIRE FLIP 10M
HANDSTAND WALK 10M
2 MIN AMRAP 3RDS

July 22nd 2011

9 BOX JUMPS 24"/18"
7 MUSCLE-UPS
5 OHS 135/95
12 MIN-AMRAP
THEN:
MAX PUSHUPS

Strong work this week. Everyone has put in some hard work this week an the last few weeks. One more day to end a solid week and then enjoy a nice Sunday. Thanks again to Al from Rosas Farms for a informative hour on the Paleo Diet an sampling some of his delicious 100% grassfed beef. Place your orders, he will be delivering orders this Tues. Again great job everyone.

JULY 21ST 2011

"CINDY"
5 PULL-UPS
10 PUSHUPS
15 AIR SQUATS
OR
"MARY"
5 HSPU
10 PISTOLS
15 PULLUPS

20 RDS OR 30 MIN Max FOR EITHER
BUT!!!!!

*HERES THE KICKER:
EMOM 1 SQUAT CLEAN THRUSTER @ 135/95
So if you are lets say doing Cindy an you are on your 7th pushup an you hit a min, stop do a squat clean thruster an proceed to your 8th pushup.

JULY 20, 2011

"6 & 12 FOR 6"
6 BURPEES
12 KBSP
6 KB SNATCH L
12 BUS DRIVERS
6 KB SNATCH R
400 M RUN
6 RDS FOR
50/30 or 35/20
THEN
100 DBL UNDER

JULY 19TH 2011

BURGENER WARM UP
3 X 3
THEN:

6 HANG POWER SNATCHES
12 PULLUPS
24 DBL UNDERS
10 MIN AMRAP

THEN:
3 ROPE CLIMBS
*ADVANCE- 2 ROPES, 1 HAND ON EACH ROPE.

JULY 18, 2011

25M BEAR CRAWL
25M SPRINT
25M LUNGES OH 45/25
25M SPRINT
THEN:
DEADLIFTS 225/155
SQUAT CLEANS 135/95
MUSCLE UPS
HSPU
3.6.9.6.3
AND
10 T2B
10 GHD SIT UPS
AFTER EACH ROUND
THEN:
25M SPRINT
25M LUNGES OH 45/25
25M SPRINT
25M BEAR CRAWL

JULY 16, 2011

TEAM WOD

JULY 15TH

2 MIN MAX WALL BALL
THEN:
400 METER
21 KB SWINGS 50/35
15 BOX JUMPS 24"/18"
9 SITUPS
3 HANG CLEANS 155/105
15 MIN AMRAP

2 MINS TO FIND MAX POWER CLEAN

JULY 14TH

10-9-8-7-6-5-4-3-2-1
OF:
SDHP 75/55
PUSHUPS
PUSH PRESS 75/55
PULLUPS
KB SWING 50/35

FOR TIME

JULY 13TH

POWER MOVEMENT
SQUAT SNATCH 3X5
THEN:
800 METER

6 MUSCLE UPS
9 OHS
12 BOX JUMPS
AMRAP 9 MINS

800 METER

*POWER MOVMENT-INCREASE WT. EACH SET
*800 METER-ONLY AT THE START AN END OF AMRAP.

JULY 12, 2011

BUY IN 25 BURPEES
THEN:
DBL UNDERS 50.40.30.20.10
SIT UPS 50.40.30.20.10
G2OH (135/95) 5.4.3.2.1
THEN:
CASH OUT 25 BURPEES

JULY 11, 2011

40 WALKING LUNGES
21 BURPEES
21 PULL UPS
40 WALKING LUNGES
18 BALL SLAMS 25/20
18 PULL UPS
40 WALKING LUNGES
15 BURPEES
15 PULL UPS
40 WALKING LUNGES
12 BALL SLAMS 25/20
12 PULL UPS
40 WALKING LUNGES
9 BURPEES
9 PULL UPS
40 WALKING LUNGES
6 BALL SLAMS 25/20
6 PULL UPS
THEN:
50 SIT UPS
50 KTE

JULY 9, 2011

50 G2OH 115/75
100 WALL BALL 20/16
50 THRUSTERS 115/75
50 OHS 115/75
100M SPRINT EMOM
TEAMS OF 2 , ONLY 1 ATHLETE WORKING AT A TIME
SWHICH EMOM
THEN
200 DBL UNDERS
5 BURPEES EMOM
THEN 5 WALL CLIMBS

JULY 8, 2011

SDHP 75/45
PRESS 75/45
T2B
PISTOL SQUATS
21.18.15.12.9.6.3
FOR TIME

JULY 7, 2011

400m
20 KB swings (53/35)
15 Goblet squats (53/35)
20 Overhead walking lunges (45/25)
10 Up and overs (24/20)
4 RDS FOR TIME

JULY 6, 2011

SNATCH
1.1.1.1.1.1.1
THEN:
7 POWER SNATCH 75/45
7 PULL UPS
5 MIN AMRAPS
2 MIN RECOVERY
THEN:
7 DB G2OH 25/15
7 BURPEES
5 MIN AMRAP

JULY 5, 2011

30 WALL BALL 20/16
400M RUN
30 KB SWING 70/50
400M RUN
30 BOX JUMPS 24/18
400M RUN
30 MIN AMRAP

JULY 4, 2011

CLOSED, ACTIVE RECOVERY

JULY 2, 2011

7 OHS 95/65
7 BALL SLAMS
7 PULL UPS
7 BURPEES
7 RDS FOR TIME
IN TEAMS OF 3
P1 DOSE 1 RD WHILE
P2 HOLDS PLANK
P3 WALL SIT
THEN ROTATE UNTIL EVERYONE DOSE 7 RDS EACH
DEATH BY HSPU, MUSCLE, OR G2OH @BODY WT

JULY 1, 2011

12 BOX JUMPS 32/24
9 KB SWINGS 70/50
6 HANG CLEANS
12 MIN AMRAP
THEN:
HANG CLEANS
3.3.3.3.3
ROPE CLIMB
3 ACENTS

JUNE 30, 2011

JUNE 29, 2011

t2b
kb swing
box jump
burpees
5.10.15.15.10.5
100 dbl unders

JUNE 28, 2011

2 Power Clean 135/95
20 Wall ball 20/12
4 Power Clean135/95
18 Wallball 20/12
6 Power Clean 135/95
16 Wall Ball 20/12
8 Power Clean135/95
14 Wall Ball 20/12
10 Power Clean 135/95
12 Wall Ball 20/12
10 min max
THEN
400m run
5 min max
THEN
kb snatch 2.4.6.8
box jump 2.4.6.8
dbl under 10.10.10.10
10 min amrap

JUNE 27, 2011

"300"
25 Pull up
50 Deadlifts 135\95
50 push ups
50 box jumps 24/20
50 floor sweepers 135/95
50 kb clean/press 35/20
25 pull up
For time